curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jun 5, 2012 17:05:28 GMT -5
Good stuff. Do you do any wrist flexibility exercises at all for your Handstand or tuck/planche work?
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Post by meguro on Jun 5, 2012 22:17:37 GMT -5
Thanks, sotacram. Actually, the HSPU's provide a good stretch. Since I tore the meniscus in my left wrist, stability more than flexibility was the issue.
6-5-12 -advanced tuck planche (17,20,20,10,10,10 secs) -HSPU's (3x10, 3x10 sec bent arm holds) -rope skipping (20 mins)
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Post by meguro on Jun 7, 2012 13:54:25 GMT -5
6-7-12 -tuck planches (20,10,10,20,10,20 secs) -KB swings (6x50)
My shoulder felt funny after doing the planches, like a something wasn't tracking correctly. I was then going to do some hang squat cleans but thought better of it. I went with swings hoping the action of swinging would sort the shoulder out. Yeah right.
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Post by MMX on Jun 7, 2012 14:54:21 GMT -5
Maybe some TGU's with a good weight.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jun 8, 2012 10:10:03 GMT -5
TGU and I have been meaning to experiment with the RKC armbar.
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Post by meguro on Jun 8, 2012 12:57:25 GMT -5
Argh, TGU's and RKC armbar?! Let's cut out the fussing about and just drop the kb on my head. ;D
Yeah, today was a shoulder mobility day. I took my sledge hammer to do some casts and swings (think Indian Club) to loosen up the shoulder. Then I employed the long handle of the sledge hammer in a see-saw motion across my traps. Windmills are an alternative to the TGU or armbar to stretch the shoulder girdle. The beauty of the windmill is that you do them standing up.
6-8-12 -HSPU (4x10, 4x10 sec bent arm HS holds) -weighted chin-ups (5,6,5, 24 kgs) -weighted bent arm hangs (3x10 secs, 24 kgs) -tuck lever rows (3x20)
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Post by meguro on Jun 13, 2012 13:41:42 GMT -5
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Post by MMX on Jun 13, 2012 17:24:35 GMT -5
Interesting. I work out every morning with nothing but some coffee and water in my system and that is when I started losing the most weight.
I avoid HFCS like the plague.
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Post by meguro on Jun 14, 2012 7:54:54 GMT -5
Just got a 16 kg competition kb in the mail late yesterday. (shakes fist at sotacram and MMX-yeah, I blame you guys ;D) Shipping cost and mark-up make this thing 3-4x's the cost of plain old iron plate. I assured my wife that I'll be able to use this light one even when all my teeth rest in a glass by the sink at night.
Swings, snatches, presses and windmills went up like nothing. No sore spot on the forearm. The workouts will be faster paced for sure.
Nothing organized yesterday. Maybe 200 swings, 50 snatches and a handful of windmills with the new kb.
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Post by MMX on Jun 14, 2012 11:09:29 GMT -5
HEHE!! It's okay I am eyeballing the 32kg and another 24kg...
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Post by meguro on Jun 14, 2012 15:10:02 GMT -5
I am done. . . for now. 6-14-12 -kb high pulls, 200 -kb single arm oh press, 12 L, 15 R Still getting a feel for the light kb. The high pulls were done in one set, altering grips every 10 reps. When I got to the presses, my arms and shoulders were a bit worn. Unlike my db's, pressing kb's, especially this light one, is possible with an open handed grip.
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Post by meguro on Jun 19, 2012 10:07:44 GMT -5
Dragging my feet today. It was half-priced Belgian beer night at the venue the mrs. chose to meet with our friends. Not a post training regimen I recommend.
Before the beer, I did the following: -advanced tuck planche (10, 20,20, 10 secs) -weighted chin-ups (16 kgs, 3x10+3x10 sec bent arm holds) -dips (3x10+3x20 sec bent arm holds) -db hang power cleans (2x24kgs, 30)
Today I am focusing of rehydration and rolling out the tight spots.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jun 19, 2012 10:41:58 GMT -5
You might like the Viking Warrior Conditioning with your 16kg KB.
It's basically 15w/15r to a total of 80 work sets doing 25% of your VO2 max per set.
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Post by meguro on Jun 20, 2012 17:14:40 GMT -5
80 working sets? My kb snatch technique is not up to snuff for that sotacram, even with the lighter bell. I did something similar with db c&p's today, though only 8 rounds.
6-20-12 -advanced tuck planche (6x10 secs) -weighted circular chin-ups (16 kgs, 4,6,8,8) -weighted dips (5x5+5x10 secs weighted bent arm hold, 16 kgs) -db c&p ( 8 rounds of 30 secs w/30 secs rest, 24 kgs)
Real scorcher today. Went to the barber and asked for 2 down 4 up, the official summer haircut.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jun 21, 2012 10:06:47 GMT -5
My hands don't have the conditioning to do the program as described in that book.
Basically the same concept of your DB C&P but using a much lighter weight. Ideally one you can get 7-10 reps per 15 secs.
Can also be used for swings.
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